How to Naturally Maintain Your Testosterone Levels Through Midlife
Rethinking Testosterone in Women
When most people hear “testosterone,” they think of men. But women make and need testosterone too — just in smaller amounts. It plays a vital role in energy, focus, confidence, muscle tone, and sexual wellbeing.
Unlike oestrogen, which drops dramatically at menopause, testosterone levels decline slowly from your 40s to your late 50s, then plateau or even rise slightly later in life. This gradual change means your body still has capacity to make and use testosterone — but how you live can make a real difference to how much is available and how well it works.
Understanding Where Testosterone Comes From
In midlife, testosterone production comes from three main sources:
The ovaries, which continue to make small amounts even after periods stop.
The adrenal glands, which release DHEA and androstenedione — precursors that can be converted into testosterone in local tissues.
Peripheral tissues, like the skin, liver, and fat, which carry out this conversion in a process known as intracrine production.
Because the adrenal glands and peripheral tissues remain active, lifestyle factors that support their health can meaningfully maintain your natural androgen balance.
Nutrition: Fuel for Hormone Production
Your body needs specific nutrients to make and activate testosterone.
Protein: Adequate protein supports adrenal and ovarian hormone synthesis. Aim for a portion of lean protein (fish, eggs, pulses, tofu, or poultry) at each meal.
Healthy fats: Cholesterol is the building block for all steroid hormones. Include sources such as olive oil, avocado, nuts, and oily fish.
Micronutrients: Zinc, magnesium, vitamin D and B vitamins are essential for enzymatic conversion of DHEA to testosterone.
Good sources include pumpkin seeds, leafy greens, wholegrains, and oily fish.
Vitamin D levels often fall in midlife — supplementation helps support both testosterone and mood.
Avoid chronic calorie restriction: Severe dieting or over-exercise can suppress adrenal and ovarian output, lowering DHEA and testosterone.
Movement: Stimulate, Don’t Deplete
Exercise is one of the most powerful natural modulators of testosterone.
Resistance training — lifting weights or using bodyweight exercises — transiently boosts testosterone and helps maintain muscle and bone mass.
High-intensity interval training (HIIT) can increase androgen activity when balanced with adequate recovery.
Excessive endurance exercise, by contrast, can suppress testosterone and raise cortisol, particularly in women with low body fat.
The key is consistency and recovery — strength training two to three times per week alongside gentle movement (walking, yoga, Pilates) maintains hormone balance and energy levels.
Sleep, Stress and the Adrenal Connection
Because women rely on the adrenals for much of their midlife testosterone, anything that depletes adrenal resilience — chronic stress, sleep deprivation, overwork — can lower hormone output.
Prioritise 7–8 hours of restorative sleep.
Try to keep caffeine before midday and reduce alcohol, which fragments sleep architecture.
Use evidence-based stress regulation tools such as mindful breathing, forest walks, or yoga nidra.
If anxiety or palpitations are frequent, check thyroid and cortisol patterns — these interact closely with androgen function.
Maintain a Healthy Body Composition
Both too little and too much body fat can disturb testosterone balance.
Very low body fat reduces precursors and enzyme conversion.
Excess fat raises aromatase activity, which converts testosterone into oestrogen.
Aim for metabolic strength rather than thinness — stable weight, defined muscle tone, and regular movement signal your endocrine system that it’s safe to keep producing hormones.
Support the Conversion Pathways
Even if total testosterone levels are unchanged, the body’s ability to activate testosterone in tissues depends on local enzyme activity and sex hormone-binding globulin (SHBG) levels.
High SHBG (often due to low protein intake, high oestrogen therapy doses, or liver inflammation) reduces free, active testosterone.
Moderate carbohydrate intake and good liver health help maintain optimal SHBG balance.
Avoid smoking, which accelerates adrenal decline and impairs DHEA conversion.
When Lifestyle Alone Isn’t Enough
If despite these measures you experience persistent low libido, fatigue, or muscle loss, it’s worth assessing hormone levels and ruling out thyroid or iron deficiency.
In some cases, low-dose testosterone therapy can be life-changing — but it should always be prescribed and monitored by a clinician experienced in women’s hormone health.
At Sirona Health, we take a holistic approach: lifestyle first, targeted hormone optimisation when needed.
Key Takeaway
Testosterone in women doesn’t suddenly disappear at menopause — it slowly recalibrates. Supporting your adrenals, nutrition, muscle strength, and rest allows your body to maintain healthy levels naturally. By living in sync with your hormones, you can sustain energy, confidence, and libido well into midlife and beyond.
FAQ
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Yes. Regular strength training, balanced nutrition with enough protein and healthy fats, good sleep, and effective stress management all help your body support natural testosterone production and activation within tissues.
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Chronic stress raises cortisol, which can suppress adrenal DHEA — a key precursor for testosterone. Managing stress through rest, breathing exercises, or mindfulness helps preserve hormonal balance and energy.
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Include lean protein (fish, poultry, pulses, eggs), healthy fats (olive oil, nuts, avocado), and nutrients such as zinc, magnesium, and vitamin D. Avoid restrictive diets or excessive fasting, which reduce adrenal and ovarian resilience.
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Not always. Libido can be affected by oestrogen levels, stress, fatigue, mood, and relationship factors. Testosterone may help some women, but a holistic approach that addresses sleep, wellbeing, and emotional health is equally important.
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If lifestyle measures aren’t enough and you experience persistent low sexual desire, fatigue, or muscle loss despite balanced oestrogen, talk to a hormone-literate clinician. Low-dose testosterone therapy can be beneficial when used appropriately and monitored carefully.